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Triceps dip
Turn your back to the vibration plate and grip the edge of the platform. Bend your arms
slightly and bring your hip to the level of the platform, so that your shoulder blades come
close to one another. You should then feel muscle tension in your upper arms and shoul-
ders. You can also perform the same exercise with your legs stretched for a more intense
exercise.
Abdominal twist
Stand on the Vibration plate with your feet shoulder width apart and hands on your hips.
Rotate your
torso clockwise and hold for a few seconds before returning to the centre. Then repeat on
the other side. This exercise can also be done using the resistance bands by holding them
out in front of you at shoulder height and rotating. This will work your abdominal and ob-
lique muscles.
Lunge
Step on the Vibration plate with one foot on the middle of the platformand the otheron the
behind. Bend your knee about 90°. Keep your back straight, your knees not extending bey-
ond toes and position your bodyweight on the front leg. You should then feel muscle tension
in the hamstrings, quadriceps and buttocks. This exercise can be used in conjunction with
other exercises such as bicep curls using the resistance bands to enhance the workout.
Push up
Position yourself in front of the Vibration plate; place your hands on the platform, slightly
pointing inwards, shoulder width apart and legs outstretched behind you so you are on your
toes. Keeping your back straight and abdominal muscles tight, push your chest up from
the platform. This exercise aims to strengthen your chest, shoulder muscles and triceps. If
this exercise is too challenging you can perform this on your knees.
31


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